Shape Beautiful Arms

With easy arm exercises, you can target the major muscles in your arms and shoulders, leaving you trimmed and toned for short-sleeve season. And strong arms and shoulders also give you strength to shovel pain-free while the snow's still here!

Curl and Press

Muscles worked: trapezius, biceps, forearms, deltoids, triceps.

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Step 1

Sit on a sturdy chair with your feet flat on the floor. Hold a dumbbell in each hand with your arms extended down at your sides and your palms facing forward. Your back should be straight and your eyes facing forward.

Without hesitating, rotate your wrists so your palms are facing out in front of you. Press the weights over your head. Maintain the same distance between the dumbbells as you lift. Stop just before your arms are completely straight. The weights should be overhead and slightly in front of your body.

Pause, slowly reverse the movement, and lower the weights.

Remember to breathe.

Don't scrunch your shoulders.

Don't move your arms back as you lift overhead.

Don't bend your head forward or back.

Don't arch your back.

Don't bend your wrists.

Your Program

Sessions per week: 2 or 3; allow at least 1 day of rest between arm exercises.

Repetitions: 8 to 12 lifts are considered a set. Do 1 to 3 sets, allowing 30 to 60 seconds of rest between sets.

Weight: If you can't do 8 repetitions, the weight is too heavy. When you can easily do 12 repetitions, the weight is too light.

Tip: Shoulder discomfort while pressing the weights? Change your hand position so your palms face in instead of straight ahead.

If you feel pain in your neck, shoulders, upper back, elbows, or wrists, check your position, rest for a few days, or do the move in a shorter range of motion. If pain persists, ask a certified instructor at your local gym to teach you alternative arm exercises, and see your doctor.

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